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Yearlong (Ph IX, W I)

1 Zercher Squat

Sets: 4 Reps: 12, 10, 8, 6

Set up a barbell low enough in the squat rack that you can reach your arms under it and let it rest in the bend of your elbows. Cup one hand over the other and, keeping your lower back arched, lift the bar out of the rack. Stand with your feet outside shoulder width and turned out about 45 degrees. Keeping your chest up, squat as low as you can. Increase the weight you use each set.